Omelette nutrition, glycemic index, calories, net carbs & more
Egg, whole, cooked, omelet
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Omelette
Glycemic index ⓘ
Omelette can be considered as a 0 glycemic index food as it does not have carbs. Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
0 (low)
Calories
154
Net Carbs ⓘ
Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
0.64 grams
Acidity (Based on PRAL) ⓘ
PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
8 (acidic)
Cholesterol
Vitamin B2
Vitamin A
Polyunsaturated fat
Vitamin A RAE
Explanation: The given food contains more Cholesterol than 94% of foods. Note that this food itself is richer in Cholesterol than it is in any other nutrient. Similarly, it is relatively rich in Vitamin B2, Vitamin A, Polyunsaturated fat, and Vitamin A RAE.
Omelette Glycemic index (GI)
Omelette can be considered as a 0 glycemic index food as it does not have carbs. Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
Mineral coverage chart
Calcium:
48 mg of 1,000 mg
5%
Iron:
1.48 mg of 8 mg
19%
Magnesium:
11 mg of 420 mg
3%
Phosphorus:
167 mg of 700 mg
24%
Potassium:
117 mg of 3,400 mg
3%
Sodium:
155 mg of 2,300 mg
7%
Zinc:
1.09 mg of 11 mg
10%
Copper:
0.063 mg of 1 mg
7%
Manganese:
0.024 mg of 2 mg
1%
Selenium:
25.8 µg of 55 µg
47%
Choline:
247.6 mg of 550 mg
45%
Mineral chart - relative view
Calcium
48 mg
TOP 34%
Selenium
25.8 µg
TOP 37%
Sodium
155 mg
TOP 44%
Choline
247.6 mg
TOP 46%
Phosphorus
167 mg
TOP 48%
Iron
1.48 mg
TOP 49%
Zinc
1.09 mg
TOP 52%
Copper
0.063 mg
TOP 74%
Manganese
0.024 mg
TOP 74%
Potassium
117 mg
TOP 79%
Magnesium
11 mg
TOP 82%
Vitamin coverage chart
Vitamin A:
617 IU of 5,000 IU
12%
Vitamin E :
1.29 mg of 15 mg
9%
Vitamin D:
1.7 µg of 10 µg
17%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.034 mg of 1 mg
3%
Vitamin B2:
0.386 mg of 1 mg
30%
Vitamin B3:
0.064 mg of 16 mg
0%
Vitamin B5:
1.289 mg of 5 mg
26%
Vitamin B6:
0.143 mg of 1 mg
11%
Folate:
39 µg of 400 µg
10%
Vitamin B12:
0.76 µg of 2 µg
32%
Vitamin K:
4.5 µg of 120 µg
4%
Vitamin chart - relative view
Vitamin B2
0.386 mg
TOP 19%
Vitamin A
617 IU
TOP 23%
Vitamin B5
1.289 mg
TOP 31%
Folate
39 µg
TOP 38%
Vitamin D
1.7 µg
TOP 42%
Vitamin E
1.29 mg
TOP 44%
Vitamin B12
0.76 µg
TOP 44%
Vitamin B6
0.143 mg
TOP 56%
Vitamin K
4.5 µg
TOP 57%
Vitamin B1
0.034 mg
TOP 80%
Vitamin B3
0.064 mg
TOP 94%
Vitamin C
0 mg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 21%
10.57 g of 50 g
21%
Fats:
Daily Value: 18%
11.66 g of 65 g
18%
Carbs:
Daily Value: 0%
0.64 g of 300 g
0%
Water:
Daily Value: 4%
76.13 g of 2,000 g
4%
Other:
1 g
Protein quality breakdown
Tryptophan:
140 mg of 280 mg
50%
Threonine:
467 mg of 1,050 mg
44%
Isoleucine:
565 mg of 1,400 mg
40%
Leucine:
913 mg of 2,730 mg
33%
Lysine:
767 mg of 2,100 mg
37%
Methionine:
319 mg of 1,050 mg
30%
Phenylalanine:
572 mg of 1,750 mg
33%
Valine:
722 mg of 1,820 mg
40%
Histidine:
260 mg of 700 mg
37%
Fat type information
Saturated Fat:
3.319 g
Monounsaturated Fat:
4.843 g
Polyunsaturated fat:
2.712 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
0 g
Glucose:
0.31 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Omelette
Sugar:
0.31 g
Fiber:
0 g
Other:
0.33 g
All nutrients for Omelette per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 154kcal | 8% | 59% |
3.3 times more than Orange
|
| Protein | 10.57g | 25% | 43% |
3.7 times more than Broccoli
|
| Fats | 11.66g | 18% | 29% |
2.9 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 0.64g | N/A | 71% |
84.6 times less than Chocolate
|
| Carbs | 0.64g | 0% | 72% |
44 times less than Rice
|
| Cholesterol | 313mg | 104% | 6% |
1.2 times less than Egg
|
| Vitamin D | 1.7µg | 17% | 42% |
1.3 times less than Egg
|
| Iron | 1.48mg | 19% | 49% |
1.8 times less than Beef
|
| Calcium | 48mg | 5% | 34% |
2.6 times less than Milk
|
| Potassium | 117mg | 3% | 79% |
1.3 times less than Cucumber
|
| Magnesium | 11mg | 3% | 82% |
12.7 times less than Almond
|
| Sugar | 0.31g | N/A | 73% |
28.9 times less than Coca-Cola
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.06mg | 7% | 74% |
2.3 times less than Shiitake
|
| Zinc | 1.09mg | 10% | 52% |
5.8 times less than Beef
|
| Phosphorus | 167mg | 24% | 48% |
1.1 times less than Chicken meat
|
| Sodium | 155mg | 7% | 44% |
3.2 times less than White Bread
|
| Vitamin A | 617IU | 12% | 23% |
27.1 times less than Carrot
|
| Vitamin A RAE | 172µg | 19% | 26% | |
| Vitamin E | 1.29mg | 9% | 44% |
1.1 times less than Kiwifruit
|
| Manganese | 0.02mg | 1% | 74% | |
| Selenium | 25.8µg | 47% | 37% | |
| Vitamin B1 | 0.03mg | 3% | 80% |
7.8 times less than Pea raw
|
| Vitamin B2 | 0.39mg | 30% | 19% |
3 times more than Avocado
|
| Vitamin B3 | 0.06mg | 0% | 94% |
149.6 times less than Turkey meat
|
| Vitamin B5 | 1.29mg | 26% | 31% |
1.1 times more than Sunflower seed
|
| Vitamin B6 | 0.14mg | 11% | 56% |
1.2 times more than Oat
|
| Vitamin B12 | 0.76µg | 32% | 44% |
1.1 times more than Pork
|
| Vitamin K | 4.5µg | 4% | 57% |
22.6 times less than Broccoli
|
| Trans Fat | 0.71g | N/A | 47% |
21 times less than Margarine
|
| Folate | 39µg | 10% | 38% |
1.6 times less than Brussels sprout
|
| Saturated Fat | 3.32g | 17% | 35% |
1.8 times less than Beef
|
| Monounsaturated Fat | 4.84g | N/A | 32% |
2 times less than Avocado
|
| Polyunsaturated fat | 2.71g | N/A | 26% |
17.4 times less than Walnut
|
| Tryptophan | 0.14mg | 0% | 73% |
2.2 times less than Chicken meat
|
| Threonine | 0.47mg | 0% | 73% |
1.5 times less than Beef
|
| Isoleucine | 0.57mg | 0% | 72% |
1.6 times less than Salmon
|
| Leucine | 0.91mg | 0% | 74% |
2.7 times less than Tuna
|
| Lysine | 0.77mg | 0% | 73% |
1.7 times more than Tofu
|
| Methionine | 0.32mg | 0% | 71% |
3.3 times more than Quinoa
|
| Phenylalanine | 0.57mg | 0% | 73% |
1.2 times less than Egg
|
| Valine | 0.72mg | 0% | 71% |
2.8 times less than Soybean raw
|
| Histidine | 0.26mg | 0% | 76% |
2.9 times less than Turkey meat
|
| Fructose | 0g | 0% | 100% |
N/A
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0.05g | N/A | 36% |
29.8 times less than Salmon
|
| Omega-3 - DPA | 0.01g | N/A | 48% |
28.3 times less than Salmon
|
| Omega-6 - Eicosadienoic acid | 0.02g | N/A | 77% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 154
% Daily Value*
18%
Total Fat
12g
14%
Saturated Fat 3g
104%
Cholesterol 313mg
7%
Sodium 155mg
0%
Total Carbohydrate
1g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
11g
Vitamin D
69mcg
12%
Calcium
48mg
5%
Iron
1mg
13%
Potassium
117mg
3%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Omelette nutrition infographic
Infographic link
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.